The new food guide is the plate method. Used for years to simply recommendations for healthy eating, it is now the most upto date guide for the American meal planning guide. Emphasis is on whole grain, lean meats, fruits and vegetables consumed in small portions with dairy options such as yogurt, low fat milk and cheese. Simple in design yet effective if the consumer remembers to keep half the plate veggies with fruit and the other half with whole grains and lean meats such as seafood, beans, tofu, poultry or lean cuts of beef or pork.
Making healthy choices has become more trendy recently. There are certain foods considered "superfoods" that possess great deals of vitamins, mineral, and nutrients the body needs. Here are a few of my favorites!
Utilization of foods,Physical activities,different components of variable nutritional value of food, classification of food nutrients,water,mineral salt
Making healthy choices has become more trendy recently. There are certain foods considered "superfoods" that possess great deals of vitamins, mineral, and nutrients the body needs. Here are a few of my favorites!
Utilization of foods,Physical activities,different components of variable nutritional value of food, classification of food nutrients,water,mineral salt
Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
Spending Your Calorie Salary for TeensAmy Peterson
Four part program from the University of Nebraska Extension teaching youth about healthy eating, portion sizes, physical activity, and making healthy food choices.
Global Medical Cures™ | Womens Health-NUTRITION
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
What is a healthy diet during pregnancy?
A healthy diet during pregnancy contains a variety of foods that provide the
amount of calories and nutrients you need. During pregnancy, your body needs
extra calories and nutrients to support your growing baby. Some extra nutrients
you need include protein and certain vitamins and minerals. Following a healthy
diet can help you to gain the right amount of weight during your pregnancy. It can
also decrease your baby's risk of birth defects, low birth weight, and certain health
problems. The amount of weight you should gain may depend on your weight
before pregnancy, and if you are carrying more than one baby. Your caregiver
will tell you how much weight you should gain.
The amount of calories you need depends on your daily activity, your weight
before pregnancy, and current weight gain. Your calorie needs also depend on the
stage of pregnancy you are in. Caregivers divide pregnancy into three blocks of
time called trimesters. In the first trimester, you usually do not need extra calories.
In the second and third
The last but not the least Speaker for the Breakout Session on Health and Food is a raw food & yogini goddess. Sonia Astudillo shared with us her journey and the health benefits of practicing a raw, vegan lifestyle.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
2. Alice Henneman, MS, RD [email_address] ● http://food.unl.edu University of Nebraska-Lincoln Extension in Lancaster County Save Time – Do More with our FREE educational resources: http://food.unl.edu/web/fnh/educational-resources This publication has been peer-reviewed ● June 2011
24. Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars “ Added” sugars are sugars and syrups added to foods or beverages during preparation or processing 1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
25. Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
26. Can you guess: Which food has ADDED sugar according to the ingredient list? A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ... B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
27. Can you guess: Which food has ADDED sugar according to the ingredient list? A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ... B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
29. “ My idea of exercise is a good brisk sit.” ~ Phyllis Diller
30. Can you guess: How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B
31. Can you guess: How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B
32. Moderate aerobic activity increases breathing and heart rate somewhat
33. Vigorous aerobic activity greatly increases heart rate and breathing
48. 3 ways to eat half whole grains 2 oz. 100% whole grains, 2 oz. partly whole-grain products , & 2 oz. refined grain products 3 oz. 100% whole grains & 3 oz. refined-grain products 6 oz. partly whole-grain products
49. A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... Can you guess: Which bread is highest in WHOLE grains?
50. A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... Can you guess: Which bread is highest in WHOLE grains?
51. Switching to fat-free or low-fat (1%) milk makes a difference! Whole 2% 1% Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved 40 65 80
52. Can you guess: Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense
53. Can you guess: Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense
54.
55. Can you guess: People ages 2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
56. Can you guess: People ages 2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
57.
58. Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg
59. Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg
60. A. 30 mg B. 250 mg C. 470 mg Can you guess: H ow much sodium is in 1 cup of this food?
61. Can you guess: H ow much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg
62.
63.
64. Remember … A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits. Regular physical activity helps maintain calorie balance.
65. THE END “ The greatest wealth is health.” ~Virgil
66. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska – Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska – Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska – Lincoln and the United States Department of Agriculture.
Editor's Notes
Here is what we’ll be covering today from the Selected Consumer Messages from Choose MyPlate. Find more information, check ChooseMyPlate.gov
These are two main messages under “Balancing calories.”
Eating is one of life’s pleasures. Use MyPlate to plan healthy, enjoyable meals!
It doesn’t take many extra calories a day to add 10 pounds a year! The good news is by reducing daily calorie intake by 100 calories, you can lose 10 pounds per year.
Eat only until you are satisfied, not full. If you tend to overeat, be aware of the time of day, place and your mood while eating so you can better control the amount you eat.
Slow down to slim down!
Research indicates the larger the portion, the more we tend to eat. Take less. Serve on smaller plates. Use narrow vs. wide glasses. Order a smaller portion. Split with a friend. Ask for a to-go-box right away and put half the meal away so you can’t see it. Review the calorie content of foods and beverages offered and choose lower-calorie options. Calorie information may be available on menus, in a pamphlet, on food wrappers, or online.
NOTE: This slide is for illustration purposes only. In real life, raw meat would not be placed next to foods that would be eaten uncooked.
NOTE: This slide is for illustration purposes only. In real life, raw meat would not be placed next to foods that would be eaten uncooked.
This figure illustrates the concept of nutrient-dense foods comparing a baked form of chicken with a breaded and fried form. Data from the U.S. Department of Agriculture, Agricultural Research Service, Food and Nutrient Database for Dietary Studies 4.1. http:// www.ars.usda.gov/Services/doc
This slide illustrates the added calories from added sugar. Source: Based on data from the U.S. Department of Agriculture, Agricultural Research Service, Food and Nutrient Database for Dietary Studies 4.1. http:// www.ars.usda.gov/Services/doc
This figure illustrates the concept of nutrient-dense foods comparing a leaner form of meat with a form containing more fat. Source: Based on data from the U.S. Department of Agriculture, Agricultural Research Service, Food and Nutrient Database for Dietary Studies 4.1. http:// www.ars.usda.gov/Services/doc
Sometimes when people see the word “sugar” on the Nutrition Facts Label of a food that has “naturally occurring” sugar, such as milk, fruit, or some vegetables, they may feel they shouldn’t eat it. However, unless a person had to monitor total carbohydrate, it is the “added” sugars that are the concern of the DGA2010.
Answer: B. If you are uncertain whether the sugar shown on the Nutrition Facts Label is “added” or “naturally occurring,” check the list of ingredients. Look for such words as syrup, sugar, honey, molasses, dextrin, and words ending on “ose” (such as dextrose, fructose, lactose, maltose, sucrose).
Attaining a desirable weight isn’t enough to be healthy if you didn’t following a healthy diet and physical activity to attain it.
NOT!
Answer: C. Either option or an equivalent combination of the two options is acceptable. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults also should include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.
Moderate activity is aerobic activity that increases a person’s breathing and heart rate somewhat. It includes brisk walking, dancing, swimming, or bicycling on a level terrain.
Examples of vigorous intensity activity that greatly increases a person’s heart rate and breathing include jogging, singles tennis, swimming continuous laps, or bicycling uphill.
Are there ways you can workout while you watch TV? Peddle on an exercise bicycle? Walk on a treadmill? Etc.
Walk during a break, over the noon hour, while waiting for a load of laundry to get done, after dinner, etc.
Most of us will probably live a long life, but without being healthy, it may not be as enjoyable. And, our life may be accompanied by costly medical bills!
Avoid being like this man!
These are three main messages under “Foods to increase.”
Divide the other half between a lean protein source and a whole grain.
Formerly the Dietary Guidelines included an orange vegetable subgroup. In 2010, they added red foods and now refer to a red-orange subgroup, to include tomatoes, because of the tomato’s nutritive value and the extent to which it occurs in American diets. Tomatoes are high in the antioxidant lycopene. They also are a significant source of vitamin C, fiber and potassium. Examples of food from the five vegetable subgroups include: Dark-green vegetables: All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, broccoli; spinach; romaine; collard, turnip, and mustard greens. Red and orange vegetables: All fresh, frozen, and canned red and orange vegetables, cooked or raw: for example, tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin. Beans and peas (legumes): All cooked beans and peas: for example, kidney beans, lentils, chickpeas, and pinto beans. Does not include green beans or green peas. (See additional comment under protein foods group.) Starchy vegetables: All fresh, frozen, and canned starchy vegetables: for example, white potatoes, corn, green peas. Other vegetables: All fresh, frozen, and canned other vegetables, cooked or raw: for example, iceberg lettuce, green beans, and onions.
Green peas are in the “Starchy Vegetables” vegetable subgroup. Green beans are in the “Other Vegetables” vegetable subgroup.
Answer C. Both A and B. The DGA2010 vegetable subgroup of “beans and peas (legumes)” refers to the mature forms of legumes. It includes kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils. They contain protein and other nutrients similar to seafood, meat, and poultry. Plus, they are excellent sources fiber and other nutrients which also are found in vegetables. Green peas and green (string) beans are not considered part of the “beans and peas (legumes)” subgroup.
Moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains.
Whole grains include the entire grain seed, usually called the kernel. The kernel consists of three components—the bran, germ, and endosperm. If the kernel has been cracked, crushed, or flaked, then, to be called a “whole grain” a food must retain the same relative proportions of these components as they exist in the intact grain. Whole grains are consumed either as a single food (e.g., wild rice or popcorn) or as an ingredient in foods (e.g., in cereals, breads, and crackers). Some examples of whole-grain ingredients include buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, whole rye, and whole wheat.
The Whole Grain Stamp, while not mandatory, is found on many products containing whole grains and is another way to help you choose whole grain products. Foods with this Stamp guarantee the product contains at least half a serving (8g) of whole grains per serving. Inside the Stamp is a declaration of the grams of whole grains per serving for the particular food. Here is how the Whole Grains Council describes this Stamp (retrieved March 2, 2011 at http://www.wholegrainscouncil.org/whole-grain-stamp): There are two different varieties of stamp, the Basic Stamp and the 100% Stamp. - If a product bears the 100% Stamp, then all its grain ingredients are whole grains. There is a minimum requirement of 16g (16 grams) — a full serving — of whole grain per labeled serving, for products using the 100% Stamp. - If a product bears the Basic Stamp, it contains at least 8g (8 grams) — a half serving — of whole grain, but may also contain some refined grain. Even if a product contains large amounts of whole grain (23g, 37g, 41g, etc.), it will use the Basic Stamp if it also contains extra bran, germ, or refined flour.
This slide shows an example of a explanatory graphic from the DGA2010 Guidelines. The actual Guideline for whole grains is “consume at least half of your grains as whole grains,” and this figure shows 3 different ways of how someone could choose to make half of their total grain intake whole grain, using bread as an example.
Answer: B. a “whole grain” should be the first ingredient or the second ingredient, after water. For foods with multiple whole-grain ingredients, they should appear near the beginning of the ingredients list.
Choosing fat-free or1% low-fat milk and milk products provides the same nutrients with less solid fat and thus fewer calories. Soy beverages fortified with calcium and A and D are considered part of the milk and milk products group because they are similar to milk both nutritionally and in their use in meals.
Answer: A. Increase your intake of fat-free or low-fat (1%) milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. If you are drinking whole milk, gradually switch to lower fat options. If you are drinking whole milk, go to 2% and move on down to 1% low-fat or fat-free milk. Lower fat milk provides the same nutrients as higher fat milk, but is lower in calories and saturated fat while still providing essential nutrients (calcium, protein, etc.).
These are two main messages under “Foods to reduce.”
Answer: A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
The 1500 mg recommendation applies to half the total population (ages 2+) and to the majority of adults.
Answer: B. 2,300 mg
Answer: C. 470 mg.
NOTE: Salt is typically used in yeast breads and other bread-type products made with yeast to regulate the growth of the yeast and prevent the food from rising too rapidly. While yeast breads can be made without salt, modifications in the ingredients and recipe techniques are usually made to create a product with a satisfactory texture. As salt also adds flavor, most bread is still made with salt.
Strong evidence shows children and adolescents who consume more sugar-sweetened beverages have higher body weight compared to those who drink less, and moderate evidence also supports this relationship in adults. Sugar-sweetened beverages provide excess calories and few essential nutrients to the diet and should only be consumed when nutrient needs have been met and without exceeding daily calorie limits. Reduce the intake of these beverages by: drinking fewer sugar-sweetened beverages, consuming smaller portions, substituting water, unsweetened coffee and tea, and other beverages with few or no calories. Read the label or see new front of pack calorie information on an increasing number of beverages."